Training 3-7-16 to 3-12-17

Monday

A: Single Leg Goblet Squat to Box - 5/side x 4
*work for depth before load. Control onto and off of box.
B1: False Grip Active Hang - 20s x 5; rest 30s
B2: Kip on rings - 5-8 x 5; rest 30s
*work to bring hips to rings
B3: Dip Balance - 5 x 5; rest as needed
*press out or use legs depending on strength in ring dip - pressing strength should not become fatigued.

Rest as needed

30 minutes slow grind

Row 350m
5 Chest to Bar Pull Up
3, 6, 9, 12… Kip HSPU
15 AB Cal
60s FLR

Tuesday

AMRAP 4 x 3; rest 4 @open pace

30 Double Under
15 Power Snatch Set 1 - 95/63, 2 - 75/53, 3 - 65/43

Wednesday

A: Front Squat - 87% x 2 x 3
+
5 sets

1 Muscle Up
5 DB Push Press 50/35
8/side Pistol Squat
Rest 1
+
Assault Bike - 30s x 15; rest 30s
*beat last week’s paces by 1 rpm


Thursday

Rest + possible open practice post announcement

Friday 

A: Row - 400m x 5; rest 90s
*increase pace from last week
+
Stretch/Roll - open prep

Saturday

Open 17.2

Sunday 

Rest